|I didn't have to take a new picture.|
I'm thinking a lot of thoughts right now, so I guess I'll just run them off and see if that gets me refocused. First, this is the first plateau I've witnessed. Considering the erratic frequency of my past weigh-ins, it's probably safe to say this isn't my first. I've just been losing weight because I've been naturally increasing the intensity of my workouts over the past several months. Second, this plateau couldn't have come at a better time. It's at the end of the month, and next week, I start adding another 15 minutes to my interval walk. The extra 15 minutes on the treadmill should really get things going again. At least, I hope that's the case. Our bodies are funny like that. I am a little worried however because in the past, a plateau has been devastating to my motivation. I need to reach out for support from friends, and really do my best to take right action and just show up in spite of feeling like this is a loss for me. The best thing I can do is try and realize that this could have been much worse. I could have gained weight. My goal for next week is to not give up! I can't let this sink me.
Okay, here's the plan:
- Reevaluate current workout. Can I be doing anything better? Should I be lifting more weight? Should I be going faster on the treadmill? According to my last calculations, my Target heartrate Hi/Lo was between 146-168 with the sweet spot being about 157-163. Am I focusing too much on the high end, and not making sure that during the slower part of my intervals I'm still no lower than 146?
- Just show up. I may hate doing cardio, but now that I'm going to be walking for 45 minutes, the treadmill and track are going to start feeling a lot more tedious. I should probably update my iPod playlist with fresh music to keep me motivated. But the important thing is to show up at the gym on days when I'm not lifting weights. The cardio is vital to my weight loss, and it's time I took it seriously.
- Re-stock the pantry with healthy foods. Create a meal plan for the next two weeks. Considering that I've reached a plateau, a real effort needs to be made to start eating more vegetables and fewer carbs. At least two of my major meals should have a vegetable and I'm thinking at least 1 of my snacks should too. I'm still not giving up my oatmeal for breakfast.
- Sleep. It's time I commit to lights out at 10PM. I need to get in the habit of sleeping at a regular time because with the extra time added to my workout, I can't go in late at night to work out anymore.
- Find support. I need to find a friend that can keep me accountable and that I can talk to when feeling down. If I can just get through this week and come out with some weight loss, I'll probably find my motivation again, but right now, I really don't trust myself.
- Visualize success! I will be 9 pounds lighter next Friday. 553! 553! It's February 4th right now, and I'm on the scale, and I've finally lost a goal I've set for myself! Wow, it feels so good already!